Is olive oil good for increasing good HDL (High-Density Lipoprotein) cholesterol?

Olive Oil and HDL Cholesterol: Impact on Cardiovascular Health

Olive oil, especially extra virgin olive oil, is beneficial for increasing HDL cholesterol levels and improving overall HDL functionality, which contributes to better cardiovascular health outcomes.

Effects of Olive Oil on Cholesterol Profiles

• Olive oil, particularly extra virgin olive oil which contains higher amounts of oleic acid and antioxidant phytochemicals, can help reduce the risk of cardiovascular disease by improving lipid profiles 1
• Monounsaturated fats found in olive oil decrease blood triglycerides by increasing fatty acid oxidation and inhibiting lipogenesis 1
• Olive oil consumption activates PPARα and PPARγ, which increase lipid oxidation and decrease insulin resistance, leading to improved metabolic parameters 1
• Oleic acid in olive oil has been shown to reduce LDL cholesterol and triglyceride concentrations without associated reductions in HDL cholesterol 1

Mechanisms of HDL Improvement

• Daily consumption of just 10g of olive oil is associated with a reduced risk of type 2 diabetes (RR: 0.91; 95% CI: 0.87-0.9) and helps prevent cardiovascular disease 1
• Virgin olive oil contains phenolic compounds that exert significant positive effects on HDL function beyond what would be expected from its fatty acid composition alone 2
• Increases in virgin olive oil consumption (10g/day) are associated with significant improvements in cholesterol efflux capacity (+0.7%, P = 0.026), which is a key atheroprotective function of HDL 3
• The Mediterranean diet, especially when supplemented with extra virgin olive oil rich in phenolic compounds, markedly improves metrics of HDL functionality and reduces cardiovascular disease risk 2

Comparison with Other Dietary Fats

• When comparing dietary fats, monounsaturated fats like those in olive oil are as effective as polyunsaturated fats in lowering LDL cholesterol, but may better preserve HDL cholesterol levels 4
• Saturated fatty acids increase total and LDL cholesterol concentrations in the blood, which are risk factors for coronary heart disease 1
• Trans fatty acids found in margarine, butter, desserts, and fried foods are strongly associated with increased cardiovascular disease risk, systemic inflammation, and endothelial dysfunction 1
• Replacing saturated fats with monounsaturated fats from olive oil provides cardiovascular benefits without the potential drawbacks of high-carbohydrate diets, which can increase triglycerides and decrease HDL cholesterol 1

Broader Dietary Context for Optimal HDL

• The Mediterranean dietary pattern, which emphasizes olive oil, vegetables, fruits, whole grains, legumes, fish, and nuts, is associated with improved HDL function and reduced cardiovascular disease risk 1
• Increasing consumption of nuts (30g/day) and legumes (25g/day) alongside olive oil is linked to improvements in paraoxonase-1 activity, an important antioxidant enzyme associated with HDL 3
• Whole grain consumption increases (25g/day) are also associated with improvements in cholesterol efflux capacity (+0.6%, P = 0.017) 3
• Regular physical exercise and lifestyle changes like smoking cessation, moderated alcohol consumption, and modified dietary fat intake can further improve HDL cholesterol levels in plasma 5

Practical Recommendations

• Include extra virgin olive oil as the primary source of fat in your diet to benefit from both its monounsaturated fatty acid content and its unique micronutrients 6
• Aim for at least 10g of olive oil daily (approximately 2 teaspoons) to achieve cardiovascular benefits 1
• Combine olive oil consumption with a Mediterranean-style dietary pattern that includes plenty of vegetables, fruits, whole grains, legumes, nuts, and fish for synergistic effects on HDL function 1, 3
• Limit intake of saturated fats (from fatty meats, butter, and commercial bakery goods) and trans fats (from partially hydrogenated oils) which can negatively impact HDL levels 1
• Be cautious about low-fat, high-carbohydrate diets, especially those high in sugars, as they can reduce HDL cholesterol levels in certain individuals 1